7 Proven Migraine Stress Management Techniques for Preventing Migraine

Healthful Vitality | 08/23/2021 | By NP Team | 7 Proven Migraine Stress Management Techniques

Migraine, the recurrent, debilitating, often life-long headache disorder is being on its rise. This article explains 7 proven migraine stress management Techniques. Half to three-quarters of adults aged 18–65 years in the world have had headaches in the last year. And, among those individuals, 30% or more have reported migraine. [1] The relationship between stress and migraine is quite interdependent which itself defines the term migraine stress management. About 80% of migraine patients with identifiable triggers have reported that stress is a common trigger. [2] Studies conducted earlier too suggest that stress might be a predisposing factor in new-onset migraine. [3] Meanwhile, Chronic migraine is a critical factor for perceived stress and it affects the quality of life of migraine patients. [4]

That is stress triggers migraine attacks which in turn causes migraine stress and the vicious cycle continues. Thus migraine stress management becomes crucial in improving the quality of life. Just before diving into migraine stress management strategies, having a basic command of the signs and symptoms of migraine stress might prove useful.

Signs and Symptoms of Migraine

Certainly, to learn migraine stress management, it critical learning about the stress symptoms. Migraine is a primary headache disorder of moderate to severe intensity, most often begins at puberty and is more common in females by a factor of 2:1 owing to hormonal influences. Each individual may have any combination of the below symptoms and lasts usually between 4-72 hours.

• Usual symptoms
  • One-sided headache, which is pulsating in nature.
  • Nausea, the most typical symptom and vomiting.
  • Attack frequency ranging from once a year to once a week.

• Warning Symptoms/ Symptoms of aura: About 1 out of 3 migraine patients experience an aura before a migraine, which includes:
  • Visual symptoms: visual blackout, blind spots, patterns etc.
  • A feeling of dizziness or imbalance.
  • Speaking difficulty (rare).

• Added Symptoms
  • Pain over both sides of the head, face and neck.
  • Over sensitivity to light and sound urging to have rest in quiet dark rooms.
  • Feeling sick and unwell.

• Occasional symptoms (but not rare)
  • Poor concentration
  • Feeling very hot or very cold
  • Increased sweating.
  • Abdominal pain (more common in children)

Proven Ways of Migraine Stress Management for Having a Normal Quality of Life

As the prime factor in the stress migraine interaction is likely the individual’s responses to stressors, rather than the stressors themselves, the accession of effective migraine stress management skills has the possibility to reduce the impact of stressors on those with migraine. [5]

1. Get Sufficient Sleep: Make the Right Step Towards Migraine Stress Management.

Lack of sufficient sleep is the most potent trigger of migraine as well as stress. The resulting Stress from Sleeplessness can further trigger a migraine attack. At least 7-8 hours of daily deep sleep is necessary. Maintaining a consistent bedtime is as important as the constant sleep time duration. Studies are ongoing to assess sleep migraine stress relationship. Some patients report relief from the symptoms after a period of sleep while some reports their pain being aggravated after an unusual sleep routine. What’s even more challenging about a regular sleep routine is going to bed earlier. The moto is early to bed, early to rise regularly.

2. Do Relaxation exercises routinely

Relaxation exercises such as breathing exercises, stretching, meditations & aerobics are ideal in migraine stress management. Moderate exercises facilitate blood circulation, especially towards the brain. Numerous breathing techniques are in practice. Breathing exercises activate the parasympathetic nervous system which is the counter mechanism for the sympathetic nervous system activated by stress and anxiety. Further, it also facilitates combating insomnia.

3. Diet Customized for migraine stress management

No, no diet modification doesn’t necessarily mean that you can no more have chocolates or coffee. It’s more of a diet customized for your bodily preferences than a set of diet restrictions. The foods items that trigger migraine attacks in your personal experience are only to be avoided. Even though chocolate contains Tyramine a potent trigger, you don’t necessarily have to avoid it unless it is a stressor in your body. Some of the potential food items that can trigger migraine attacks include;

• Alcohol
• Red wine
• Processed/packed food items
• Caffeinated beverages
• Chocolates

Variations in diet timings and frequency are also potential trigger factors. Hence punctual meal timings are also critical towards your migraine stress management.

4. Keep a routine diary

Noting down the sleep-wake patterns, the food patterns, the types of food you take and marking the situations which precipitate a migraine attack will help you reach some substantial conclusions about the lifestyle pattern most suited for effective migraine stress management. You would have to do this only for 1-2 months to reach your conclusions. If not practical at least try to maintain a food diary where you note your food type, patterns and frequency. This will help you identify the potential triggers and customise a diet plan suited for you (refer to point number 3 above)

5. Physical Activities and migraine stress management

Involving in moderate physical activities (start and maintain physical activity) such as cycling, swimming indoor sports etc. on a regular basis is helpful but strenuous exercises such as weight lifting, prolonged straining etc. can have precipitating effects on a migraine attack.

Studies show that although exercise can trigger migraine attacks, regular exercise may have a prophylactic effect on migraine frequency. This is most likely due to an altered migraine triggering threshold in persons who exercise regularly. [6]

6. Stay Hydrated! Stay Hydrated

Staying hydrated can have a prophylactic effect on a migraine attack. Dehydration is one of the common trigger factors. Even minor dehydration can lead to a headache. So it’s no wonder that staying hydrated plays a major role in migraine stress management efforts. Drinking water throughout the day and including fruits and vegetables in the diet is a healthy deal.

7. Migraine stress management by Medications

Till now we have been discussing non-pharmacologic therapies for migraine stress management. If migraine attacks increase in intensity as well as frequency despite the above measures to manage stressors of migraine, intake of medications may be inevitable.

Concomitant with the minute to minute advancement in medical science, numerous classes of medications are in use for prophylaxis and treatment of migraine. Medications like;

• NSAIDs,
• Beta-blockers,
• Triptan & Ergot alkaloids,
• Ditans etc.

These techniques are clinically used for migraine treatment. Using OTC (Over the Counter) drugs for headaches/migraines should be avoided. Medications should be taken under strict supervision by a qualified medical professional such as a general medicine consultant or a neurologist.

In addition to the above-discussed methods for migraine stress management, there are several methods such as electrical impulse therapies, massages, biofeedback therapy, acupuncture, vitamin & nutrient supplements etc. suggested for migraine stress management but the effectiveness of these methods are yet to be proven scientifically with sufficient clinical trials.

Takeaway

To conclude about migraine stress management techniques, even though migraine is a life-long ailment, it can be controlled effectively by following the above mentioned proven ways for migraine stress management which facilities having a fairly normal quality of life. The methods are focused on having a regular daily diet and sleep routine along with avoiding exposure to stressors of migraine.

References:

1. World Health Organisation (WHO).Headache disorders Factsheet 8 April 2016. Available at: https://www.who.int/news-room/fact-sheets/detail/headache-disorders

2. National Institute of Health (NIH). The triggers or precipitants of the acute migraine attack. Kelman L. Cephalalgia. 2007 May; 27(5):394-402. doi: 10.1111/j.1468-2982.2007.01303.x. Epub 2007 Mar 30. PMID: 17403039. Available at: https://pubmed.ncbi.nlm.nih.gov/17403039/

3. National Institute of Health (NIH). Work stress and new-onset migraine in a female employee population. Mäki K, Vahtera J, Virtanen M, Elovainio M, Keltikangas-Järvinen L, Kivimäki M. . Cephalalgia. 2008 Jan; 28(1):18-25. doi: 10.1111/j.1468-2982.2007.01462.x. Epub 2007 Oct 23. PMID: 17956575. Available at: https://pubmed.ncbi.nlm.nih.gov/17956575/

4. National Institute of Health (NIH). Perceived stress in patients with migraine: a case-control study. J Headache Pain. Moon HJ, Seo JG, Park SP. 2017 Dec; 18(1):73. doi: 10.1186/s10194-017-0780-8. Epub 2017 Jul 21. PMID: 28733942; PMCID: PMC5520838. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5520838/

5. National Institute of Health (NIH). The stress and migraine interaction. Sauro KM, Becker WJ. . 2009 Oct; 49(9):1378-86. doi: 10.1111/j.1526-4610.2009.01486.x. Epub 2009 Jul 8. PMID: 19619238.Available at: https://pubmed.ncbi.nlm.nih.gov/19619238/

6. National Institute of Health (NIH). The association between migraine and physical exercise. Faisal Mohammad Amin, Stavroula Aristeidou, […], and European Headache Federation School of Advanced Studies (EHF-SAS). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134860/